Grand Fondo front pack finisher - Advanced - 8 weeks - by Pro Coach Chris Decker
Christian DeckerAll plans by this Coach
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The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to prepare his athletes for Grand Fondos and Century rides, even in the harsh and legendary areas of the spring classics in Belgium or Multiday races in the Alps, who have the goal to in or in reach f the front pack. This plan is ideal for intermediate and advanced cyclists who want to perform excellent in such a race and have 8 - 17 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your season you should be familiar with using a heart rate monitor or a watt meter.
The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.
Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
If your are not sure what you actual zones are, there is a free one week test plan in my store.
The workout schedule includes 4-6 session per week, with one to two rides to boost anaerobic capacity, at least two interval session to raise your FTP and a long rides at the weekend.
Key workouts in this plan include the following:
Endurance rides: Steady rides of 45 to 120 minutes at FTHR 69-83%.
Long rides : Steady rides of 2h to 5h a 70-72% FTP or 75-77% FTHR spiced with long Sweet Spot intervals from 30-60 minutes.
Intervals/Speed Sessions: Rides featuring intervals at sweet spot, FTP pace and / or VO2max-intervals separated by easy spinning recoveries, as well as sprint intervalls from 8" to 2'.
Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.
Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: firstname.lastname@example.org.
If you have more goals, you will find a cycle marathon plan, a crit plan and a time trial plan to get ready for these challenges and live your dream. The plans can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:27 hrs||5:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:27 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor